From birth to old age our bones go through a series of changes. Osteoporosis is a frequently occurring condition developed by people as they grow old. In this condition, bones become weak and fragile. While the risk factors increase the vulnerability of osteoporosis as we age. On the other hand, the following steps can be incorporated into one’s lifestyle to better one’s bone health:
Incorporating food and drinks rich in calcium and vitamin D. For example, low-fat dairy, tofu, soy milk, green leafy vegetables, leguminous pulses, salmon, and nuts are good sources for calcium. Exposing one’s body to sunlight for 10-15 minutes twice or thrice a week acts as a good source for vitamin D. Food products like fortified milk and cereals, salmon, tuna, shrimp and oysters are also good sources for vitamin D.
Indulging in regular exercise for a minimum of half n hour keeps the muscles and bones strong. Strength building, weight training exercises, and dancing are some of the best ways to keep fit and healthy bones.
Avoid tobacco and alcohol abuse. According to medical advice, women should not consume no more than one drink per day and men should consume no more than two drinks per day.
With increasing age, regular bone density tests, and health check-ups with doctors helps prevent excessive bone density loss.
Starting early is no harm. Therefore, taking care of bones since a young age becomes essential to prevent poor bone health.
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